Here's a quick guide to heal your gut lining
Are you like me and a bit behind the eight ball with your gummy making? Not even sure what I'm talking about? I'm referring to the cute little LolLols, made from quality gelatin powders (like Great Lake Gelatin or I Quit Sugar's Gelatin) , getting around on social, mostly targeting a healthy lolly substitute or snack for kids.
Here's what I'm talking about....
Cute right? Doesn't it make you want to eat a dinosaur? Image from http://www.loveurbelly.com/2014/01/yummy-gummy-lollies-made-with-gut.html
After my little bout of gastro (thankfully only lasting 24 hours) I needed to focus my attention to supporting my intestinal lining and calming down some inflammation.
What does a bout of stomach flu do to the intestinal lining?
It is important to remember that our whole gut is really a hollow tube that starts in our mouths and finishes at our bottoms. So anything that is inside our gut is technically still outside of our body. Kind of cool right?
Infections - be it viral, bacterial or parasitic can damage the integrity of our gut barrier system.
The primary role of this barrier system is to allow nutrients to enter through into the blood stream and to prevent toxins, and large food molecules from making there way into the body. Picture it like a gatekeeper - letting the good in and keeping the bad out.
Other ways the gut barrier can become more permeable:
- In people who have celiac disease of non celiac gluten sensitivity that consume gluten
- A diet high in sugar, flour and seed oils
- Small Intestinal Bowel Overgrowth (SIBO)
- Chronic stress
- Excess alcohol
- Certain medications (Non Steroidal Anti Inflammatory Drugs (NSAIDs), aspirin, antibiotics, Proton Pump Inhibitors (PPIs))
- Environmental toxins like BPA, heavy metals
If the gut barrier becomes too permeable or “too leaky” this allows pathogens, toxins and large food molecules, to get through that shouldn’t into the blood stream. The body sees this as a threat and stimulates an immune response against them. This process of activating an immune response overtime is a source of low grade inflammation in our body. This can contribute to the development of autoimmune conditions, skin issues, obesity and depression.
Therefore calming inflammation and supporting the intestinal lining back to tip top shape is SUPER important.
Cue Gelatin Gummy Bears (or hearts in this case)!!!!!!
How to:
1. Consume gelatin powder or bone broths that contain gelatin, which is the by-product of simmering collagen.
- Gelatin absorbs water (that’s why it makes things thick and jell-o) and helps maintain the layer of mucus that lines our intestinal barrier.
- Gelatin and glycine (an amino acid found in collagen) have been shown to reduce inflammation
- Glutamine, another amino acid found in bone broth, helps to maintain the integrity of the intestinal barrier
You can find the recipe I used over at http://thewholedaily.com.au/food/lemon-and-turmeric-gummies-recipe/
2. Take a multi-strain probiotic. There has no doubt been alterations made to your microbiome. Therefore giving it an extra boost or dose of beneficial bacteria is a good idea. Much like a garden you want to make sure the soil is rich and diverse in order to grow healthy things (in this case belly bugs). That also means feeding them with plenty of prebiotic rich foods.
3. Consider avoiding gluten and dairy, until things feel back on track ie. stool frequency and consietny is normal, no cramps, no pain, no bloating etc. These contain larger proteins can trigger an immune response if the gut is more permeable.
4. Rehydrate. Add a quarter of a teaspoon of salt to your water bottle. With a squeeze of lemon for good taste and drink up.
5. Eat, eat and eat. Chances are you haven't felt for much food or been able to absorb many nutrients due to the increase transit time (diarrhoea). Now is the time to rebuild back up. So make sure you load up on the nutrients. You could consider taking a good quality multivitamin to help with this. I like Thorne Research or Pure encapsulations. I am currently taking doTERRA Lifelong Vitality Pack which has a lot more to offer than your typical multivitamin.
Gastro does really suck. But when something beats you down the best approach is always to come back armed and even stronger.
Please feel free to reach out if you are still struggling with your gut health.
Love Chantel